Soy Sauce vs. Walnut
Nutrition comparison of Soy Sauce and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and walnut:
- Both walnut and soy sauce are high in potassium and protein.
- Soy sauce has 64% less carbohydrates than walnut.
- Walnut has more thiamin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and soy sauce has 92% less calories than walnut - walnut has 654 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Soy sauce has a macronutrient ratio of 56:34:10 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Walnut | |
|---|---|---|
| Protein | 56% | 9% |
| Carbohydrates | 34% | 8% |
| Fat | 10% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 64% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 738% more dietary fiber than soy sauce - walnut has 6.7g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Walnut and soy sauce contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both walnut and soy sauce are high in protein. Walnut has 87% more protein than soy sauce - walnut has 15.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and soy sauce has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than soy sauce - walnut has 1.3mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Walnut and soy sauce contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than soy sauce - walnut has 0.7mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Walnut and soy sauce contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate. Both soy sauce and walnut contain significant amounts of riboflavin, niacin and pantothenic acid.
| Soy Sauce | Walnut | |
|---|---|---|
| Thiamin | 0.033 MG | 0.341 MG |
| Riboflavin | 0.165 MG | 0.15 MG |
| Niacin | 2.196 MG | 1.125 MG |
| Pantothenic acid | 0.297 MG | 0.57 MG |
| Vitamin B6 | 0.148 MG | 0.537 MG |
| Folate | 14 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 197% more calcium than soy sauce - walnut has 98mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Walnut is a great source of iron and it has 101% more iron than soy sauce - walnut has 2.9mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both walnut and soy sauce are high in potassium. Walnut is very similar to soy sauce for potassium - walnut has 441mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Soy Sauce | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 9.08 G |
| Total | 0.029 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than soy sauce per 100 grams.
| Soy Sauce | Walnut | |
|---|---|---|
| linoleic acid | 0.234 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.234 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Sauce g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or soy sauce contain more calories in 100 grams?Walnut is high in calories and soy sauce has 90% less calories than walnut - walnut has 654 calories in 100g and soy sauce has 53 calories.
Is walnut or soy sauce better for protein?
Both walnut and soy sauce are high in protein. Walnut has 90% more protein than soy sauce - walnut has 15.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does walnut or soy sauce have more carbohydrates?
By weight, soy sauce has 60% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does walnut or soy sauce contain more calcium?
Walnut is a rich source of calcium and it has 200% more calcium than soy sauce - walnut has 98mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does walnut or soy sauce contain more potassium?
Both walnut and soy sauce are high in potassium. Walnut is very similar to soy sauce for potassium - walnut has 441mg of potassium in 100 grams and soy sauce has 435mg of potassium.